Ihe mgbagwoju anya
Ọzụzụ ahụ dabere na ụkpụrụ nke usoro nhazi: mee ngosipụta nke ume (8-15 repetitions, nke na-ewe 1 nkeji), gbanwee ha na nkeji 2 na nkwụsị ụkwụ (ị nwere ike ịrụ otu n'ime mmegharị ahụ ma ọ bụ mechie ọnụ ọgụgụ ha). Na nchịkọta 1, ị chọrọ ihe dị ka nkeji 15. Ugboro abụọ n'izu, mee ntanye 1-3, dabere n'ogo ọzụzụ na oge dịnụ. Ọ bụrụ na ị naghị emega ihe karịrị ọnwa 3, malite na nhazi 1. Mgbe ị na - achịkwa mgbagwoju anya, mee ka ọnụọgụgụ nke elu karịa 2. Ọ bụrụ na ị kwadebere nke ọma, rụọ ọrụ ma ọ dịkarịa ala karịa 2 maka ọzụzụ. Oge ezughị oke? Mgbe ahụ, belata usoro nhazi 1, gụnyere n'ime ya ka ọ na-esiwanye ike. Ná mmalite na ná ngwụsị nke mgbatị ahụ, mee Nzọụkwụ Nzọụkwụ ọ dịkarịa ala minit 5: iguzo n'ihu ikpo okwu, jiri ụkwụ aka nri dochie ya, wee debe aka ekpe. Mgbe ahụ, wepụ ụkwụ n'elu ikpo okwu, nke mbụ na ụkwụ aka nri, wee jiri aka ekpe. Kwa oge 30, gbanwee ụkwụ ụkwụ. Mezue mgbatị ahụ na mmega ahụ maka ndị isi ọkpụkpụ niile, gụnyere buttock, shins, back, shoulders, arms, and hamstrings. Jide ọ bụla agbatị, ọ bụghị mmiri, 15-20 sekọnd.
Ike mmega
1. Na-arụ ọrụ na diagonal. Mmega ahụ na-ewusi ahụ ike n'ubu, azụ na aka. Guzo na-eche ihu n'ihu. Tinye aka nri gị na ya. Jiri aka na-aka aka n'ihu gị ka ha dị n'elu ubu, na aka nri n'elu, na aka ekpe na ala, ogwe aka na-eche ihu. Jiri aka gị gbadata n'apata ụkwụ aka ekpe gị. Mee ọnụ ọgụgụ dị mkpa nke repetitions, gbanwee ụkwụ gị ma kwuoghachi ahụ mmega ahụ, na-agbanye n'apata ụkwụ aka nri.
2. Push-ups na posture inverted V.
Mmega ahụ na-ewusi ahụ ike nke obi, ubu na triceps. Guzo na ikpere gị n'ihu ikpo okwu, nkwụ dị n'akụkụ ya, aka aka. Mee ka ụkwụ gị gbanye ụkwụ ma gbagoo mkpịsị ụkwụ gị (ọ bụrụ na ị bụ onye mbido, nọrọ na ikpere gị). Mee ka uru nke akuko na-eme ka ozu ahụ bụrụ akara ogologo si n'elu ruo n'ikiri ụkwụ. Egbasala nkpa aka n'akụkụ, pịa. Mgbe ahụ, na-agbanye elu ahụ ka elu ahụ wee dị ka V nke gbanwere agbanwe, ma belata ụkwụ ụkwụ n'ala. Gaa na nhazi 2a ma megharịa mmega ahụ. Soro iwu ndị a dị mfe, na mgbatị gị ga-adị irè na nchekwa.
1. Jiri nzọụkwụ-elu ma ọ bụ ala eleghi anya nke 15-20 cm, dabere na ịdị elu gị, larịị nke nkwadebe na ahụmahụ nke nzọụkwụ aerobics.
2. Gụnye egwú egwu egwu, nke ị ga-enwe obi ụtọ.
3. Tinye ụkwụ dum n'elu ikpo okwu iji zere mmerụ ahụ. A na-edozi eriri ahụ, eriri akpa a jikọtara ya.
4. Na-arụ ọrụ dịka ibu arọ ahụ, nke ga-eme ka uru ahụ dajụọ, ma n'otu oge ahụ, usoro ịme ihe agaghị agwụ.
3. Ọkụ. Mmega ahụ na-ewusi ahụ ike nke ubu na triceps. Guzo ọtọ, ụkwụ abụọ, ikpere na-ada ụda. Obere ntakịrị na-aga n'ihu site n'úkwù, ahụ kwesịrị ịdịgide. Jide aka na dumbbells, buru ya n'azụ ya, adalata n'otu oge, aka na-ele anya azụ. N'adịghị agbanwe ọnọdụ nke isi, gbasaa aka gị n'akụkụ ma bulie ha n'ihu gị. Dumbbells kwesịrị kọwaa arc dị mma. Weghachi aka gị gaa n'ọnọdụ mbụ ha na otu arc ahụ.
4. Mgbaghara na ịmalite aka. Mmega ahụ na-ewusi biceps ike, akwara nke obi, ubu na etiti azụ. Dinaa n'azụ gị, n'elu ikpo okwu ma bulie ụkwụ ụkwụ gị ka ụkwụ gị dị ka ala. Jigide akwukwo a, na ịpị ala ala azụ n'elu ikpo okwu. Tinye aka na dumbbells n'akụkụ ahụ, n'ọbụ aka anya. Ịkwado ọnọdụ nke nkwekọrịta na nkwojị, gbanye aka gị. Na-agbanyeghị ogwe aka gị, bulie ha n'isi, ka ị na-egosipụ aka gị abụọ. Laghachi n'ọkwá ahụ, dezie ogwe aka gị.
Ọ bụrụ na ịmeelarịrị ihe ndị ị na-eme, ị ga-ahụ mmegharị a. Ọ bụrụ na ọ bụghị, ị nwere ike mfe nke a. Mee ha maka nkeji 2 n'etiti akara ike naanị ma ọ bụ n'ụdị nkwakọba nke ọtụtụ mmegharị. Soro ụda nke egwu ma ọ bụ chee echiche n'onwe gị.
1. Guzoro ihu nkwụsị ụkwụ, na-esite n'aka ụkwụ aka nri gaa n'akụkụ aka nri nke ikpo okwu (iji akara 1), wee bulie aka ekpe (gbadaa na ụkwụ 2) n'ihu gị. Lower ala aka ekpe gị gaa n'ala (iji akara 3), jiri ụkwụ aka nri laghachi azụ n'ala (n'ime akaụntụ 4). Tinyegharịa ụkwụ na aka ekpe gị. Dee ụkwụ site na ụkwụ aka nri ruo n'akụkụ aka nri nke ikpo okwu, ugboro atọ n'usoro na-ebuli ikpere ụkwụ aka ekpe (na - akwụ ụgwọ 2, 3 na 4), belata ya n'ala ma tinye ụkwụ aka nri ya. Mgbe nke a gasịrị, megharịa mmegharị na ikpere ikpere otu site na aka ekpe na aka ekpe, wee - ịmegharị ụkwụ na okpukpu atọ na aka ekpe.
2. Guzoro n'ihu ikpo okwu, tinye aka nri gị n'akụkụ aka nri ya, na n'aka ekpe ya n'aka ekpe. Mee nzoghachi n'ala ala n'etiti ikpo okwu nke mbụ, ya na aka ekpe. Na-eme n'ala n'ala 3 jumps "ụkwụ ụkwụ - agba ụkwụ." Tinyeghari nkoghari site na aka ekpe.
3. Guzo n'etiti etiti. Mee ka azụ si ụkwụ aka nri, ụkwụ na-adabere na ụkwụ ahụ. Mgbe ahụ, tinye ụkwụ aka nri gị n'elu ikpo okwu ma jiri aka ekpe gị rụọ nri ehihie. A na - eme ihe ọ bụla na 1 akara.
4. A na-emegharị usoro a na mmeghari ọsọ ọsọ: mgbe ị rịgooro n'elu ikpo okwu ị gaghị eje ije, kama dị ka a ga-agbaso ya. Mee ije a, oge ọ bụla ụkwụ ụkwụ ọzọ.
5. Tinye aka ekpe n'akụkụ aka ekpe nke ikpo okwu, mgbe ahụ, ụkwụ aka nri n'akụkụ aka nri. Site n'aka ekpe, weghachite n'ala n'ala aka nri nke ikpo okwu, na-atụgharị n'akụkụ aka nri na ikpo okwu. Tinye ụkwụ aka nri aka ekpe na ụkwụ. Tinyegharia ije site n'aka aka nri. Iji mee kawanye ike, gbasoo nzọụkwụ niile na njedebe ka ukwuu, dị ka ịwụgharị, ma ghara itinye ụkwụ na akaụntụ 4, ma mee ka ịwụ elu n'otu ụkwụ.
6. Guzo n'akụkụ aka nri gị n'elu ikpo okwu, tinye aka nri gị na ya. Gaa na aka ekpe gị n'elu ikpo okwu, ma bulie ụkwụ aka nri n'otu oge, ikpere ikpere gị. Jiri ụkwụ aka nri na-aga n'akụkụ ala, wee dezie aka ekpe. Tinyegharịa ụkwụ na aka ekpe gị. Mmega ahụ na-ewusi ahụ ike nke ubu, azụ na triceps. Nọdụ ala na nsọtụ ikpo okwu, ụkwụ abụọ. Jide aka gi gburugburu gburugburu, a na-ehichapu aka. Jiri nlezianya "slide" n'elu ikpo okwu ahụ, belata ya.